Umsebenzi we-4-Minute wemihla ngemihla wokuSebenza

Umxholo

• 1. Izikwere ezisecaleni
• 2. Nyusa umlenze
• 3. Ibhulorho yomlenze omnye
• 4. Iiplanga zesikere
• Yise kude

Enye yezona zinto ziphosakeleyo malunga nokuzilolonga kukuba kufuneka uchithe iiyure usenza yonke imihla ukwenza iziphumo. Siyaxakeka manenekazi, ke ukuba singafumana enye ibhanti yethu ngokuzilolonga ngokukhawuleza, sayina!

Apha, sabelana ngemizuzu emine yethanga onokuyenza imihla ngemihla. Kodwa musa ukukhohliswa - kuba nje mfutshane akuthethi ukuba kufanele kube lula. Umgangatho ungcono kunobungakanani, ke jolisa kwifom, yongeza i-dumbbell ukuba ubunzima bomzimba bulula kakhulu, kwaye ungene emsebenzini.

1. Izikwere ezisecaleni

I-squats ngumhlobo osenyongweni wentombazana-basebenza imilenze yakho kunye nempango yakho. Yongeza kwinqanaba elisecaleni kwaye uyakuva ukutshiswa okungaphezulu emathangeni akho nasezinqeni.

Izixhobo ezifunekayo: i-dumbbell encinci okanye ubunzima ukuba ufuna umngeni

1. Yima nkqo ngemilenze yakho ububanzi bamagxa ngaphandle kunye neengalo ecaleni lakho (okanye ubambe ubunzima esifubeni sakho).
2. Nyathela ngasekunene, kwaye njengoko usenza njalo, hlala ubuyele kwisikwere, uphakamisa iingalo zakho kwindawo efanelekileyo phambi kwakho ukuba usebenzisa nje ubunzima bomzimba wakho.
3. Phakama ubuyele ekumeni embindini. Phinda kwicala lasekhohlo.
4. Gcwalisa umjikelo 1 ngomzuzu omnye.

2. Nyusa umlenze

Ukuba ukhe wayenza iballet, uyazi ukuba ngumbulali emathangeni - yiyo loo nto sibile le ntshukumo iphefumlelweyo ngumdaniso kwindawo yokuzilolonga!

Izixhobo ezifunekayo: nanye

1. Qala kwisikhundla seplié squat, izandla emacaleni akho. Iinzwane kufuneka zichazwe, iinyawo zibanzi kunegxa ububanzi ububanzi kunye namadolo agobileyo kancinane.
2. I-squat phantsi, ukutyhalela emva, kwaye xa usenyuka, phakamisa umlenze wasekunene emoyeni ecaleni kwakho. Yiya phezulu ukhululekile. Ngokukhuselekileyo buyela kwindawo yokuqala.
3. Phinda amanyathelo afanayo, uphakamise umlenze wasekhohlo.
4. Gcwalisa umjikelo 1 ngomzuzu omnye.

3. Ibhulorho yomlenze omnye

Akukho siqhelo sokwenza iithanga sigqibelele ngaphandle kwebhulorho, eyomeleza imisipha yakho, iiglute kunye nomxholo. Ukufumana okuninzi kulo msebenzi, tywina izidlele zakho xa ufikelela phezulu, uyile ngokwenyani unxibelelwano lomzimba wengqondo.

Izixhobo ezifunekayo: imethi, kunye ne-dumbbell encinci okanye ubunzima ukuba ufuna umngeni

1. Qala ukulala ubheke phezulu emethini, amadolo agobe iinyawo emgangathweni kunye neentende zijonge phantsi emacaleni akho.
2. Phakamisa umlenze wakho wasekunene uphume emhlabeni kwaye wolule phambi kwakho ngelixa umlenze wakho wasekhohlo uhlala ugobile.
3. Ukucinezela isithende sakho sasekhohlo phantsi, phakamisa i-pelvis yakho phezulu eluphahleni, ucofa phezulu xa ufika kwindawo ebhulorho eqinileyo.
4. Nciphisa kancinci phantsi emhlabeni kwaye uphinde imizuzwana engama-30. Shintsha imilenze, kwaye ugqibe imizuzwana engama-30 ngomlenze wasekhohlo ukuze ujikeleze lo msebenzi.

4. Iiplanga zesikere

Okwangoku kuya kufuneka ukhathele kancinci, kodwa iplanga lesikere liya kukucela umngeni kude kube sekupheleni!

Izixhobo ezifunekayo: Umthi okhuni, itawuli okanye isilayida kunyawo ngalunye

1. Qala kwisikhundla seplanga ngeetawuli okanye izilayida ezibekwe phantsi kozwane ngalunye.
2. Ukuqinisa umongo wakho kunye nomzimba ongasentla, kancinci urhuqe iinyawo zakho kubanzi kangangoko beza kuhamba. Misa ikhefu, emva koko ubabuyisele kwiziko usebenzisa izihlunu zakho zethanga. Gcina ihips yakho isikwere emhlabeni kwaye undoqo wakho uqinile.
3. Gcwalisa ii-2 zokujikeleza kweesekhondi ezingama-30 nganye.

Yise kude

Fumana indlela yokusebenza kwale nkqubo kwishedyuli yakho yemihla ngemihla kwaye uzibophelele ekutyhaleni nzima ixesha ngalinye. Jonga amathanga akho aguquke!

UNicole U-Bowling ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016.